21 Days to Wellness

This is important because it can prevent muscle and joint stiffness, reduce the risk of falls by enhancing stability, improve blood circulation to muscles and joints, and promote better movement quality in daily activities. Furthermore, it can help maintain a general sense of well-being and support optimal quality of life over time.

Balance is defined as the ability of a person to maintain a stable and upright posture, whether in a standing or sitting position, still or in motion. It is an unconscious process that results from a set of automatic movements.

Flexibility is defined by the range of motion around a joint. It improves muscle suppleness and also regulates the nervous system.

Regular training in flexibility and balance can also have positive effects on cognitive function. Studies suggest that these types of exercises can stimulate brain activity, enhance concentration, and improve coordination between the brain and the body. Thus, in addition to physical benefits, flexibility and balance training can contribute to maintaining a sharp and alert mind.

Certain sports are particularly effective for working on balance and flexibility: examples include aqua aerobics, yoga, and tai chi. In addition to balance, these activities help improve flexibility, another important quality in fall prevention. To achieve real improvement, consistency in your practice is key.

Incorporating flexibility and balance exercises into your routine is important. They enhance body awareness and help maintain better posture, which is essential for preventing falls, especially as you age. By strengthening the muscles around your joints and improving balance, you can increase your confidence during movements and minimize the risks of injuries resulting from accidental falls.

Are you over 50 and looking to assess your balance?

Barefoot, simply stand on one foot and press the free leg’s foot against the supporting leg, similar to how flamingos do. Ideally, the elevated foot should be at least knee height of the opposite leg. For added stability, you can place your hands on your hips.

Once in position, count the number of seconds you can maintain your balance before losing it.

• If you can hold for less than 15 seconds, you likely have a balance disorder; consulting your doctor could be useful.
• Between 15 and 20 seconds, your balance is insufficient and would benefit from improvement.
• Between 20 and 25 seconds, your balance is average.
• Beyond 25 seconds, you can consider your balance to be strong.

Other benefits of incorporating flexibility and balance exercises twice a week:

Flexibility: You will be pleased to find that performing certain tasks, such as getting dressed, reaching for objects, or bending, will no longer be as uncomfortable and painful.

Balance: Balance-focused exercises promote a sense of control. Even better, they can alleviate your fear of falling.